168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Wednesday

October 30, 2012

CrossFit Cape Cod Workout Of The Day

Press 3-3-3

Followed By

AMRAP 15 Minutes

5 Pull Ups
10 Push Ups
15 Sit Ups

Finish With Bullet Proof Shoulders
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  1. sarah lee Reply

    Looks fun!

  2. Andy M. Reply

    A. 115#
    B. 8 rounds Rx plus 2/3 through 9th round

  3. Anonymous Reply

    49 burpees done!
    155lbs press
    12 rounds 5 pull-ups 1 push-up!
    Working out besides Amy Kb was all the motivation I needed! Kurt M

  4. Anonymous Reply

    55# press
    7 rounds + 5 pull ups blue/red bands + 7 push ups off high box. Sabra

  5. jonathan miles Reply

    did the pushups off 45lb plates, got 9 rounds, plus 5 pull ups, 6 pushups

  6. Amy Kbaum Reply

    A. 65# – Ugh! Thanks for working with me Deana!
    B. 12 rounds + 2 pull ups – Thanks for the push Kurt, you are so fast! Fun working with you too!

  7. Brendan Reply

    135# with the press…rx’ed 16 rounds…I had a bit of frustration to work out today and it added a few rounds to the tally. Whatever it takes. Great 930 group.

  8. David Churbuck Reply

    115 on the press. 8 rounds + 3 pullups

  9. Mark Lee Reply

    Beasts today! Brendan you were a machine on that one!

    155×3 and 14+5+8

  10. sarah lee Reply

    75 x3 press

    8 rounds + 1 Pullup rx

    Great work today everyone! Those pushups got brutal!!!

  11. Anonymous Reply

    105# press, 115# x 2 reps, but no-go on 3rd rep without turning it into a push-press. Burpees done (49) – thanks Kurt for posting the burpee tally and keeping us honest.
    WOD: Rx 13 rounds + 5 pull-ups + 10 push-ups. Brendan – you’re a beast; 16 rounds is a crazy score. Happy Halloween. — Adam B.

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